Warmup
50 Double Unders
3x10 Knee Jumps
3x2 Turkish Getups
3x10 Pushups
Strength
3x5 Tempo Bench Press (7 sec down, 7 sec up)
Then 1 max rep set at 135/65
WOD
20 min AMRAP
6 Getups
6 High Box Jumps
:30 sec Plank
REC
5 Sled Sprints
Down & Back. Rest to recovery between sets.